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Zikukuvutani kudutsa chimbudzi? Kodi zikukupangitsani kukhala ndi nkhawa ndikukulepheretsani kuchita zochitika zanu za tsiku ndi tsiku? Ngati inde, mwina mukudzimbidwa. Matenda am'matumbo nthawi zambiri amachititsa kudzimbidwa chifukwa chakumwa madzi okwanira, kuchepa kwa zakudya, kusokonezeka kwa zakudya zamasiku onse kapena kupsinjika, kupsinjika ndi zina zambiri.
Kudzimbidwa kumachitika munthu akavutika kutulutsa matumbo akuluakulu osachepera katatu pamlungu. Muyenera kudya mankhwala pokhapokha kudzimbidwa kutha kwa masiku opitilira awiri.
Kudzimbidwa kwanthawi yayitali kumatha kubweretsa zovuta zingapo monga kutupa kwa m'mimba, zotupa m'mimba, zibowo zamatumba, kutuluka kwamphongo ndi zina. Ndikofunikira kuwona kusintha kwamatumbo anu pafupipafupi [1] . Njira zosiyanasiyana zakunyumba zimathandizira kuchiza kudzimbidwa, monga kudya zakudya zopatsa mphamvu, kumwa madzi ambiri, kuchita masewera olimbitsa thupi, yoga, kusinkhasinkha kuti muchepetse kupsinjika ndi zina zambiri.
Zakudya Zodzimbidwa
Kudzimbidwa kumakhala ndi zifukwa zosiyanasiyana komabe, nthawi zambiri zimachitika chifukwa chakuchepa kwa chakudya kudzera munjira yogaya chakudya, zomwe zimatha kukhala chifukwa cha kuchepa kwa madzi m'thupi, kusadya bwino, mankhwala, matenda, matenda omwe amakhudza dongosolo lamanjenje kapena matenda amisala [ziwiri] [3] .
Kudya zakudya zokhala ndi michere yambiri ndi madzi kumathandiza kupewa kudzimbidwa. Monga akatswiri azaumoyo anena, akulu ayenera kupeza 25 mpaka 31 g wa fiber tsiku lililonse [4] . Muyenera kumwa madzi ndi zakumwa zina, zomwe zingapangitse malo anu kukhala ofewa komanso omasuka kudutsa.
Nthawi zambiri kudzimbidwa, makamaka nthawi zina, kusintha zakudya ndi kusintha kwa moyo kumathandiza kwambiri. Kumwa mankhwala a laxatives kungatsatiridwe ngati yankho lalifupi chifukwa kugwiritsa ntchito mankhwala otsegulira kwa nthawi yayitali kumatha kubweretsa kuchepa kwa madzi m'thupi komanso nthawi zina, kumwerekera [5] .
Pano, tapeza mndandanda wa zipatso ndi ndiwo zamasamba komanso mitundu ina ya zakudya zomwe zingakuthandizeni kuchotsa kudzimbidwa. Onani.
1. nthochi
Nthomba zimakhala ndi potaziyamu komanso ma electrolyte ambiri, omwe amathandiza kubwezeretsa thanzi labwino. Zipatsozi ndizothandiza kuthana ndi vuto la m'mimba chifukwa zimathandizira pakubwezeretsa matumbo ndikuthandizira kutsekula m'mimba [6] . Idyani nthochi yonse, ngati mukuvutika kupita kuchimbudzi m'mawa.
2. lalanje
Zipatso za zipatso monga malalanje zimakhala ndi mavitamini C ndi fiber yambiri. Ma malalanje amakhalanso ndi naringenin, flavonoid yomwe imatha kugwira ntchito ngati mankhwala ofewetsa tuvi tolimba, olola kuyendetsa bwino [7] .
3. Rasipiberi
Rasipiberi amatha kuthandizira kukulitsa kuchuluka kwa chopondapo chanu kuti chakudya chiziyenda bwino kudzera m'mimba [8] . Mitunduyi imathandizanso kukulitsa chimbudzi chanu.
4. Kiwi
Madzi ambiri mu kiwi amapangitsa kukhala zipatso zabwino kwambiri kuti matumbo anu aziyenda. Komanso, ma kiwis ndi mankhwala otsekemera kwambiri ndipo amatsogolera pakupanga chopondapo chocheperako [9] .
5. Apple
Kugwiritsa ntchito maapulo kumatha kuthandizira kudzimbidwa chifukwa chakupezeka kwa pectin fiber, komwe kumathandizira kuthamanga kwa chopondapo kudzera m'matumbo, kukonza zizindikiritso [10] .
6. mkuyu
Ofufuza apeza kuti nkhuyu zimadyetsa ndikutulutsa matumbo ndikuchita ngati mankhwala otsegulira zachilengedwe chifukwa chokhala ndi michere yambiri [khumi ndi chimodzi] .
7. Prunes
Kugwiritsa ntchito kwambiri ngati mankhwala achilengedwe ochizira kudzimbidwa, ma prunes amakhala ndi zotumphukira zomwe zimathandizira kukulitsa kuchuluka kwa madzi mu chopondapo, ndikuwonjezera zochuluka m'mipando ndikupereka mpumulo pakudzimbidwa [12] .
8. Peyala
Kudya zipatso za peyala kumathandiza kuchepetsa kudzimbidwa chifukwa ali ndi fructose ndi sorbitol wochuluka (mowa wambiri wopezeka mu zipatso ndi zomera zomwe zimakhala ndi diuretic, laxative ndi cathartic katundu) [13] .
9. Zipatso za Bael
Zamkati za chipatsochi zagwiritsidwa ntchito ku Ayurveda ngati yankho lachangu la kudzimbidwa [14] .
10. Mphesa
Kwa anthu ena, kudya mphesa kumatha kulimbikitsa matumbo kuyenda bwino. Izi ndichifukwa choti mphesa zimakhala ndi khungu lokwanira mnofu, zomwe zikutanthauza kuti zili ndi fiber komanso ndimadzi ambiri [khumi ndi zisanu] .
Werengani zambiri apa: Zipatso Zothandizira Kudzimbidwa
11. Broccoli
Broccoli ili ndi sulforaphane, chinthu chomwe chingathandize kulimbikitsa chimbudzi ndikuthandizira kupewa kuchuluka kwa tizilombo tina m'matumbo tomwe tikhoza kusokoneza chimbudzi, potero zimalimbikitsa matumbo kuthamangira mwachangu [16] .
12. Mbatata Yokoma
Mbatata ya mbatata imakhala ndi michere yambiri monga madzi, CHIKWANGWANI, magnesium, ndi vitamini B6 zomwe zimakhala ngati mankhwala ofewetsa zakumwa zachilengedwe, zomwe zimawapangitsa kukhala njira yabwino kwa munthu wodwala kudzimbidwa [17] .
13. Sipinachi
Pamwambamwamba mwa fiber ndi magnesium, sipinachi imathandiza kuti matumbo atulutse zinthu m'thupi lanu, zomwe zimalumikizidwa ndikupereka kudzimbidwa [18] .
14. Zipatso za Brussels
Zipatso za Brussels ndizopatsa mphamvu kwambiri, zomwe zimathandizira kuwonjezera kuchuluka ndi kulemera kwa mipando. Izi, zimathandizanso kuthana ndi kudzimbidwa.
15. Artichokes
Atitchoku, ukamadya, umakhala ngati chimbudzi chimatsikira m'matumbo, kutenga chakudya chopukutidwa limodzi nacho ndikuthandizira kuchotsa zinthu zosafunikira ngati chopondapo.
16. Rhubarb
Masamba ofunikira omwe amagwiritsidwa ntchito pochiza kudzimbidwa, rhubarb imakhala ndi mankhwala ofewetsa tuvi tolimba. Zomera zimadziwika bwino chifukwa chamatumbo ake olimbikitsa chifukwa chakupezeka kwa kompositi yotchedwa sennoside, mankhwala otsekemera odziwika bwino [19] .
17. Nyemba zobiriwira
Kugwiritsa ntchito nyemba zobiriwira kumathandizira kulimbikitsa kugaya bwino zakudya komanso kukonza matumbo anu.
18. Nkhaka
Madzi okwanira (96%) mumkhaka amawapangitsa kukhala zakudya zabwino kwambiri zothandizira kudzimbidwa.
19. Kabichi
Pokhala ndi michere yambiri yazakudya, ma kabichi ndiabwino kuthana ndi kudzimbidwa [makumi awiri] . Zida zam'madzi ndi kabichi zimathandizanso kupewa kudzimbidwa komanso kukhala ndi kagayidwe kabwino.
20. Okra
Okra imakhala ndi michere ya mucilaginous (ulusi wosungunuka womwe umakhala ndimadzi ndikusintha gooey) womwe ungathandize kuchepetsa kudzimbidwa [makumi awiri ndi mphambu imodzi] .
21. Yoghurt
Zogulitsa mkaka monga yoghurt imakhala ndi tizilombo tating'onoting'ono tomwe timadziwika kuti maantibiobio (mabakiteriya abwino), omwe atha kuthandiza kutukula m'matumbo ndikuchepetsa chimbudzi [22] . Mabakiteriya abwino, monga polydextrose, Lactobacillus acidophilus, ndi Bifidobacterium lactis, amathandizira kudzimbidwa.
22. Mitengo
Nyemba, mphodza, nandolo ndi nandolo zili ndi ulusi wambiri, zomwe zimalimbikitsa chimbudzi choyenera ndikuchepetsa kudzimbidwa [2. 3] . Mitundu ya 100 g ya nyemba imakhala ndi michere yambiri yomwe imathandizira kuchepetsa kudzimbidwa, monga potaziyamu, folate, zinc ndi vitamini B6.
23. Msuzi
Akatswiri azaumoyo amati kumwa msuzi womveka bwino kumathandiza kuchepetsa kudzimbidwa. Chakudya chopatsa thanzi komanso chosavuta kugaya, kumwa msuzi wofunda, womveka bwino kumatha kuwonjezera chinyezi kuzipinda zolimba, zowirira, zomwe zitha kuzipewetsa, kuzipangitsa kuti zizidutsa mosavuta [24] .
24. Zonse Tirigu Zamgululi
Zakudya zopangidwa ndi tirigu wathunthu, monga mkate wa tirigu wonse, pasitala, mbewu monga chimanga ndi gwero labwino kwambiri la zinthu zosasungunuka, zomwe zimapangitsa kulemera kwa chimbudzi ndikufulumizitsa kutuluka m'matumbo [25] .
25. Mafuta a Azitona
Mafuta a azitona ali ndi mphamvu yofewetsa mankhwala ofewetsa tuvi tolimba, yomwe ingathandize kuchepetsa kutuluka kwa zida kudzera m'matumbo ndikuchepetsa [26] . Pamodzi ndi kupezeka kwa mankhwala omwe amathandizira kugaya chakudya, mafuta a azitona amakhalanso ndi antioxidant, antibacterial ndi anti-inflammatory properties.
Pamapeto Pomaliza…
Nthawi zambiri kudzimbidwa, makamaka nthawi zina, kusintha zakudya ndi kusintha kwa moyo kumathandiza kwambiri. Zakudya zambiri zimathandiza kuchepetsa kudzimbidwa. Chakudya cholemera kwambiri chimathandizira kuwonjezera kuchuluka ndi kulemera kwa chimbudzi, kuwachepetsa ndi kuyambitsa matumbo. Pofuna kupewa kapena kuchepetsa kudzimbidwa, pewani zakudya zopanda michere monga chakudya chofulumira, tchipisi, zakudya zopangidwa ndi zina zambiri. Komabe, lankhulani ndi omwe amakuthandizani pa zaumoyo zomwe zili zoyenera kwa inu.
Mafunso Ofunsidwa Kawirikawiri
Q. Ndi zakudya ziti zomwe zingakupangitseni kusanza nthawi yomweyo?
KU: Zakudya zomwe zimakuthandizani kuthana ndi maapulo, prunes, kiwifruit, mapeyala ndi nyemba. Tsopano mukudziwa zomwe mungadye musanapite ku loo.
Q. Nchiyani chimathandiza kudzimbidwa msanga?
KU: Mankhwala ena ofulumira omwe angathandize kuyambitsa matumbo m'maola ochepa akutenga chowonjezera cha fiber, kudya zakudya zopatsa thanzi, kumwa kapu yamadzi, kumwa mankhwala otsegulitsa m'mimba kapena kugwiritsa ntchito chopewera chopondapo.
Q. Kodi nthochi ndi zabwino kudzimbidwa?
KU: Inde, nthochi ndi zabwino kudzimbidwa chifukwa zili ndi michere yambiri.
Q. Kodi mazira amachititsa kudzimbidwa?
KU: Kudya nyama yochuluka kwambiri, mkaka ndi mazira kungayambitse kudzimbidwa.
Q. Ndimatsanulira bwanji matumbo anga?
KU: Nawu mndandanda wazinthu zomwe mungachite kuti mutulutse matumbo anu popanda kupsinjika, monga, khalani pachimbudzi moyenera, lolani minofu yanu kukankhira kutsogolo, khalani otsegula pakamwa pang'ono ndikupumira kunja. Mukamaliza, kokerani minofu yanu ya anorectal (minofu yomwe imayang'anira pansi panu).
Q. Ndi zakumwa ziti zomwe zimakupangitsani kukhala osalala?
KU: Dulani madzi a mandimu, mandimu ndi madzi apulo mumakhala fiber, sorbitol, ndi madzi, ndipo amathandizira kuchepetsa kudzimbidwa.
Arya KrishnanMankhwala OdzidzimutsaMBBS Dziwani zambiri
